This study found that over six weeks, participants: Another study done by the American Council on Exercise compared hula hooping to other forms of exercise. All rights reserved. With the hoop against your back, start spinning the hoop in a counter-clockwise direction. Slowly shift the weight from the heels to the toes, moving the hips with small forward and backward movements. All rights reserved. You can reap many health benefits, but you also increase your risk of overuse injuries, as well as, Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss. 25 at Robert Dyas. Before you start, you need to prep your surroundings and yourself. See additional information. Its also important to use a weight that doesnt cause your technique and form to break down, which could increase your risk of an injury. The activity may also help improve neuromuscular control and posture, which are essential for balance and stability. If you take a class, they can teach you some other things to do with the hoop, and its probably more motivating to follow the instructor than stare out the window, she says. 6 Benefits of Weighted Hula Hooping | Holland & Barrett The 53 subjects in the study either performed an average of 12.8 minutes of hula hooping per day or walked 9,986 steps per day. Heres a look at the potential benefits of a weighted hula hoop workout and how you can get started even if youve never used one before. You can choose from lightweight plastic hoops or weighted hoops. Hearst Magazine Media, Inc. All Rights Reserved. Why Trust Us? This extra weight also allows for a more full-body workout. I couldn't quite place the song. Heres how you can use a weighted hula hoop: Using a weighted hula hoop is relatively safe as long as youre using a weight thats appropriate for your strength and fitness level. 2 2005 - 2023 WebMD LLC, an Internet Brands company. If you havent seen a Hula Hoop since you were a kid, its time to take another look. They were red-hot in the 1950s and 60s, then settled into a steady hum of usage. Last medically reviewed on September 3, 2020. It boasts muscle . The 11 Best Weighted Hula Hoops of 2023 for At-Home Workouts Dress for exercise and always wear fitted clothing. To establish that the product manufacturers addressed safety and efficacy standards, we: We do the research so you can find trusted products for your health and wellness. Read This, 10 Aerobic Exercise Examples: How to, Benefits, and More. (2015). Some evidence also suggests that traditional hula hooping can burn up to 210 calories in 30 minutes. Then, get a hoop; costs range from a few dollars to about $60, depending on the hoop type. In a2019 study, researchers compared weighted hula hooping for an average of 13 minutes per day to walking roughly 10,000 steps per day. Pro fix: Check in with your body regularly and give yourself breaks as needed. While most hoops weigh between one and four pounds, the bigger the diameter of the hoop, the easier it is to spin. It's even left its mark on history when it comes to breaking records. Weighted hoops are easier to use. Weighted Hula Hoop by Sports Hoop Store, amazon.com ($52.70), Similar to the second option, this hoop by Dumoyi is adjustable and sits snug right on your waist. Hula hooping makes moving fun and allows you to lose yourself in the flow, says Kat Musni, CPT, a certified personal trainer and hoop fitness instructor with The Spinsterz. Next, place the hoop around your waist with the back of the hoop on the small of your back, just above your hips. 12 Best Equipment-Free Strength Exercises for Older Adults. But how does it measure up to other wearable fitness trackers? This 3.3-pound hoop by the Sports Hoop Store was specifically designed to both tone and stimulate your core, with soft rubber foam that makes it more comfortable to use for a prolonged period of time. It may offer a fun, affordable, and challenging exercise. Hula hoop workouts tone muscles and tighten connective tissue all over the body. Hula hoops are more than just child's play. 2023 Healthline Media LLC. For workout ideas, check out hooping websites or free videos on YouTube. If youve ever used a hula hoop, then you know how much you need to move your hips to keep the hoop around your waist. A 2016 study suggests that regular hula hooping may be a more enjoyable form of exercise than other options, such as walking, and this will likely extend to using weighted hula hoops. DOI: Physical activity guidelines for Americans, 2nd edition. Hula hoops are commonly found in the toy section in stores, but over the years theyve increased in popularity for fitness use. If you get comfortable and start to move the hoop on your arms, be mindful of shoulder overuse, says Musni. A Six-Week Trial of Hula Hooping Using a Weighted Hoop The U.S. News Health team delivers accurate information about health, nutrition and fitness, as well as in-depth medical condition guides. Oh, and I would have been the fittest girl in class. Think you might be overdoing your workouts? One study published by Karger compared the health effects of hula hooping and walking. Its important to choose a weight that you can stick with for the duration of your workout. Heres What to Know Before You Try Your First Prenatal Workout. 'I used a weighted hula hoop daily for 2 weeks, here's my results' Hula Hoops For Happiness. Cardiovascular (also known as aerobic) exercise works your heart and lungs, and improves the flow of oxygen throughout your body. However, it may cause discomfort in the back and hips. American Council on Exercise: ACE-sponsored Research: HoopingEffective Workout or Childs Play?, History: Hula Hoop patented, The Surprising Origins of 7 Classic Toys., Karger: Effects of Weighted Hula-Hooping Compared to Walking on Abdominal Fat, Trunk Muscularity, and Metabolic Parameters in Overweight Subjects: A Randomized Controlled Study., Mayo Clinic: Do weighted hula hoops provide a good workout, or are they just a gimmick?, The Strong National Museum of Play: Hula Hoop., Wired: Uncovering the History of the Hula Hoop.. Pro fix: Always maintain an upright posture and keep the hoop level with the ground. Everybodys body is a different shape and size, and a good hula hoop should reflect that, says Colbert. The 15 best weighted hula hoop deals, from 8.49. Want to Burn Hip Fat? Find Continuing Care Retirement Communites, Hooping around your middle may be too strenuous for people who have. A few different studies have been conducted on the health benefits of hula hoops. (That hoop has a wide wingspan.) During a hooping session, a person should wear form-fitting clothes. Jade recommends starting your fitness hula hoop journey on the lighter side. The impact of prolonged, high intensity hooping can put repeated pressure on a body part. You start with your body inside the hoop, pull one side of the hoop away from your body, then push it in the opposite direction to get it going. For example:. Sick of running? Scientists use genetic rewiring to increase lifespan of cells, Beyond amyloid and tau: New targets in developing dementia treatments, Napping longer than 30 minutes linked to higher risk of obesity and high blood pressure, Activity 'snacks' could lower blood sugar, complication risk in type 1 diabetes, In Conversation: Investigating the power of music for dementia. Here are the 8 best exercises for weight loss. Although it is safe for most people to use, anyone with any back or hip issues or other health concerns should consider speaking with a doctor first. Although theres a learning curve, hula hopping is an affordable way to stay active, and it may boost your motivation to exercise more often. Theyre typically lined with foam padding, and some weighted hoops also have grooves or ergonomic bumps along the inside for a massage effect. Read on to get the full scoop on weighted hoops. Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. The size of your hula hoop is key to success. It can be a great rehab exercise to get you out of pain. Keeping an exercise hoop spinning for any length of time requires you to activate lots of muscle groups. Do you really need protein right after your workout? Creating a calorie deficit is one of the primary goals when youre trying to lose weight. As with any form of exercise, if you have any concerns about your health, talk with your doctor prior to starting a new routine. She received her bachelor's in broadcasting and mass communication from State University of New York at Oswego, and lives in Buffalo, New York. You can learn more about how we ensure our content is accurate and current by reading our. When you get more comfortable, increase difficulty with a smaller and/or heavier hoop. If you think hula hooping is just for kids, think again. Besides benefits to the heart, hula hooping also reduces the risk of developing type 2 diabetes, asthma, and even some types of cancer. Aerobic exercise, or cardio, can help improve cardiovascular health, tone muscle, and support weight loss. A 2019 study compared the potential benefits of a weighted hula hooping program with a walking program for individuals with overweight. The 10 Best Weighted Hula Hoops That Exist - Cosmopolitan We look at what they can and, We hate to break it to you, but spot reduction isn't possible. You may be able to find the same content in another format, or you may be able to find more information, at their web site. stronger heart and lungs improved blood flow a lower risk of cardiovascular disease a stronger immune system improved brain function lower stress levels 2. The mystery of 'the female Bob Dylan'- who vanished without a trace. Thats the same amount of muscles you activate with walking, jogging or cycling, Hicks says. Place the hoop on the floor and step inside it. A 2019 study concludes that weighted hula hoops can improve body composition, reduce abdominal fat, and have a positive effect on blood pressure. People who perform advanced tricks can also sustain neck, eye, nose, and ankle injuries, even with proper use. This simple piece of equipment can boost the fun factor in your fitness routine and give you an excellent workout at the same time. Learning how to use a hula hoop, and practicing it regularly, is an excellent way to target and train your abdominal muscles, as well as your obliques and hip muscles. Waist hooping is a rhythmic movement requiring purposeful (but not rigid!) Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. In fact, the Mayo Clinic reports that, on average, women can burn about 165 calories, and men 200 calories, during a 30-minute hooping session. Spinning a hula hoop strengthens and stabilizes 30 core muscles, including glutes, thighs, abs, and lower back muscles. Dont worry about the hoop falling down at first. If youre new to exercising, or have an injury or chronic health condition, its a good idea to check with your doctor before starting a hula hoop workout. Weighted Hula Hoop, ACU Hoop 3L - 3.3 lb Large, Weight Loss Fitness No longer just toys, hoops of all kinds are now popular workout tools. (2019). Hula hooping is as easy as 1-2-3. On average, women can burn about 165 calories in 30 minutes of hula hooping, and men can burn about 200 calories in 30 minutes of hula hooping. Anything that gets you moving is going to help toward your fitness goals, says Musni. Hula hoops have been popular toys for more than 60 years. In order to keep the front-to-back and side-to-side motion going, you need to recruit the large muscles in your legs and glutes to help power the movement. For starters, you may think hula hooping only targets your core and mid-section, research shows its actually a full-body workout. Using the wrong size. The researchers found that the subjects in the hula hooping group lost a significant amount of abdominal fat and also trimmed inches from their waist, compared with the walking group. Bellarmino is a certified personal trainer in Ridgewood, New Jersey. Finally, use the hoop as a jump rope for two minutes. A woman was singing in a plaintive tone about "a place they call Lonesome". It's important to start out gradually. Drop the hoop and blast through some squats, jump in and out of the hoop for some agility training, or take turns twirling it around each arm. David Levine and Joanne KaldyApril 21, 2023, Elaine K. Howley and Anna Medaris MillerMarch 31, 2023, Anna Medaris Miller and Ruben CastanedaMarch 28, 2023, K. Aleisha Fetters and Elaine K. HowleyMarch 15, 2023, K. Aleisha Fetters and Elaine K. HowleyMarch 14, 2023, K. Aleisha Fetters and Elaine K. HowleyMarch 8, 2023. Not doing so can increase the possibility of injuries. add it in to their fitness routines and gradually. Hooping is a repetitive exercise. We avoid using tertiary references. There are many different types of weighted hula hoop, but they typically get the additional weight from plastic or steel balls, water, or sand. The movement required to keep the hula hoop moving smoothly will require you to maintain your balance and stability effectively. Researchers found that all of the participants in the study . Promising to help you burn extra calories, tone up and even improve posture, this weighted and ridged hula hoop from Just Be Fitness . Moving in the same direction for a long period may cause muscle soreness. (2018). Do Weighted Hula Hoops Work? Benefits & How To Use One - mindbodygreen Once you have the hang of it, consider this hoop routine from Carrie Hall: Dont give up if it takes time to get to the point of hooping for long periods. A small 2015 study suggests that using weighted hoops can reduce waist and hip circumference measurements and help redistribute body fat. Lower back injuries can be common if the muscles are not used to the repetitive motion, explains Musni. Weighted hula hoops come in a variety of sizes and weights. As with any type of exercise, form is critical. Hula Hoop Workout For Killer Abs | Exercises, Benefits And Tips Keep doing this until you get comfortable with the motion. WebMD does not provide medical advice, diagnosis or treatment. Which type of hoop should you start with? Is weighted hula hooping a beneficial exercise? - Medical News Today A 2019 study concludes that weighted hula hoops can improve body composition, reduce abdominal fat, and have a positive effect on blood pressure. Aerobic exercise benefits range from burned calories, weight loss and improved blood sugar control to better cognitive function and reduced risks for diabetes and heart disease. Because a hoop workout involves vigorous exercise, it does have some risks to consider. Regular hooping around the waist mainly trains the core, the lumbar stabilizers of your spine, and your glutes, says Musni. Eight Benefits of Hula Hooping | Dr. Lisa Watson Weight Lifting: Which Is Better for Weight Loss? Depending on the material of the hoop, a person who uses this equipment without clothing over their torso may experience skin irritation from the friction. If youre just starting out, you may want to practice the hula motion without the hoop at first. The best weighted hula hoops: Do weighted hula hoops work? - Cosmopolitan All rights reserved. Weighted hula hoops: How to use them safely and effectively - NBC News Celebrities from Beyonce to Shaq are using hula hoops to stay fit. Theyre also much easier to keep moving, so you dont have to constantly stop to pick up the hoop before starting again. A weighted hula hoop is pretty much what it sounds like: a heavier version of the hula hoop you loved as a kid. In 2010, I was at a friend's party when a song came up on the house speakers - one that sounded both entirely new to me and as familiar as my own skin. 'I did the 12-3-30 workout everyday for a week'. Just make sure the clothing is tight-fitted to prevent any snags or tears from the hoop. Some possible benefits may include: Aerobic. Williams recommends this hula hoop interval routine for a quick workout that will work your full body and get your heart pumping. This is especially true with a weighted hula hoop, says Musni. And genetics have the final say. Thats normal. Needless to say, hula hoops are still popular today.And Wham-O has continued to manufacture hit toys, including the Hacky Sack and the Slip n Slide. We avoid using tertiary references. When it comes to exercise, finding something you enjoy is key to making physical activity a regular part of your routine. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. What are the benefits of a weighted hula hoop? Here are a few potential benefits you might experience if you decide to use a hula hoop. This is an easy way to make sure you can actually hula the hoop at your height, Weitzel says. Physical activity guidelines for Americans, 2nd edition. Looking for more expert fitness tips? Repeat this movement until it feels comfortable. "Not only does cardio aid in reducing body fat, but it helps to boost heart and lung health while getting oxygen flowing through your body too," says Topel. Put the hoop on your arm and do an arm circle for one minute; repeat on the other arm. All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. As they gain strength and experience, they can increase the weight. But, just because they were originally designed for children, doesnt mean they cant be used as a fun exercise tool for adults. Then, stand with your feet about shoulder-width apart; if you're hooping . Weighted hula hoops are a heavier and larger variation of the popular toy. Whats the appeal? Some people report abdominal bruising after using weighted hoops on the heavier side. This, in turn, can lower your risk of heart disease and diabetes, improve cholesterol levels, improve brain function, and even reduce stress. The bigger your hoop, the easier your workout will be! Cardio vs. Half an hours' worth of hula hooping is said to be as effective as salsa, swing, or belly dancing. Over time, this translates to core strength, according to Jill Brown, ACE-certified personal trainer and owner ofJill Brown Fitness. When in doubt, its better to use a hoop thats too light than too heavy. Weighted Hula Hoop Benefits Abs and Muscles. Hula hooping regularly will enhance your balance. Hula Hoop Exercise | US News The popularity of exercise hoops has waxed and waned. (2015). You keep the hoop in motion by vigorously rocking (not swiveling) your abdomen or limbs back and forth, and the laws of physics centripetal force, speed, acceleration and gravity, for example do the rest. You can even make a game of it by seeing who can keep the hoop around their waist the longest. Our website services, content, and products are for informational purposes only. back and forward, or side to side, movements. Recently, this exercise equipment has gained popularity as a quick, fun, and easy aerobic workout that people can perform at home. Wham-O continues to make and sell its Hula Hoop today, with company officials noting that the hoops are available globally at every level of retail and wholesale distribution. In 2020, pandemic isolation brought hoops roaring back to stardom. (2016). Or to build muscle? Also remember to make sure that your hoop is not too heavy and you start with low weight, adds Colbert. This can cause muscle strains and sprains. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc. Fitbit, the iconic fitness tracker company, now boasts a vast number of products. Spin the hoop around the waist and attempt to catch it with the front hip when beginning the rocking motion. The cost of a standard hula hoop ranges from $8 to $15 and a weighted hula hoop will run you about $20 to $50, depending on the brand. Learn about some of the best home workout. Mix up your arthritis workout with hula hooping. Healthline only shows you brands and products that we stand behind. Is the Tread worth the money? health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities, mayoclinic.org/healthy-lifestyle/fitness/expert-answers/weighted-hula-hoops/faq-20058073, health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf. Shop for standard hula hoops or weighted hula hoops online. It's imperative to always engage your core to prevent injury, says Colbert. Make a small forward and backward movement with your hips while rocking your weight slightly from your heels to your toes and back to your heels again. Recruit your kids, spouse, partner, and anyone else who wants to benefit from this fun form of fitness to join you for a hooping workout. Rest the hoop on the small of the back, just above the hips. Start by holding the hoop in one hand and stand with your feet staggered, one foot about 6 to 8 inches in front of the other. Next, make sure your back is straight and your core muscles engaged. (2017). +Results vary depending on starting point, goals and effort. Here are the 6 best Fitbits. Hula hooping is mindful, meditative, and creative, says Brittany Colbert, a certified hula hoop instructor at Hoopologie and the founder of Honeysuckle Hooping. If you spin the hoop clockwise, start with your left foot forward.